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**UPDATE**
SPRING CUT - DAY 54
14 Hours Fasted
Full Weigh In on a whim. New best for this cut bf% and total fat despite continuous eating this week and vaxx malaise.
13.9% @ 191.6# = 26.6# Fat.
Within 3# fat of end of cut goal. Total surprise! Pulled pics from record 2018 cut (9.4%). Pretty motivating.
Broke fast at 30 hours yesterday. Feeling back to about 76% this morning, so grateful for that. Calories down to around 1200 yesterday, but still well over 2000/day on the week. Heading back under the bar next week. Would be good to get a couple more pounds of this fat off first....
Also, looking at setting some broader fitness standards/goals for myself than appearance & strength. I have been putting in some increased body work these last few weeks, which I think is particularly important for us old fucks. BTW - If you have the option, my advice is DON'T AGE. My body literally clatters when I move. Keeping my eye on Dr Sinclair. Supposedly eye regeneration is right around the corner, and after that, who knows what is possible? But I digress.
Rogan put me on to knee over toes guy, which led me to Khaidor Ziani (sp) and back to the late great Charles Poliquin. What these guys all have in common is a training approach that focuses on resistance training the entire muscle chain through a full range of motion. Much more effective than static stretching for sustained flexibility, strength, stability, injury prevention, pretty much everything. Some of the exercises look pretty wonky, but the results are pretty impressive. Khaidor can KICK THE RIM, and KOTG boosted his vertical from 20" to 43" after knee replacement surgery. He's not supposed to be able to run, much less play basketball, but he was able to train himself to dunk for the first time in his life post knee replacement. At 5'11".
Fascinating as this all is, I find the claim of permanent flexibility gains more interesting. For example, the KOTG "standard" for hamstring flexibility is knees straight, palms flat to the floor on first attempt, no warm up. I am decently flexible for my age and gender, but to reach that standard would require me to stretch 3X per day on a sustained basis. Apparently, these guys achieve and sustain greater flexibility plus stability and strength with less time and no static stretching.
In the lifter community the bro science has long been that stretching diminishes strength. This is nonsense. Platz, widely acknowledged among bodybuilders as having some of the best legs of all time, was notoriously flexible. Rich Piana, super flexible (big rip). The list goes on and on...
I've had a notion of getting to full lotus for some time now, and have worked at it intermittently. I also would like to be able to do a full bridge again. Handstand too. Now I am thinking that maybe there is a more productive path to these goals. And also that maybe with better ankle and knee flexibility and strength, I can finally get my three plate squat without injury.
Anywho, I guess the point is that this time around I am starting to think about more than abs. Looking good/sex appeal is, obviously, the most important thing. - Pretty sure the list of women selecting lovers on the basis of vertical leap or squat depth is fairly short... - But perhaps it's not the ONLY thing...
I think I am going draft up a list of strength and fitness standards for a geriatric badass...
Have a great weekend!
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86.9 kg
Lost so far: 9.3 kg.
Still to go: 3.0 kg.
Diet followed: Reasonably Well.
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1954 kcal
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Fat: 151.81g | Prot: 112.73g | Carbs: 27.01g.
Dinner: Butter (Salted), Kroger Banana Nut Bread, Ken's Extra Heavy Mayo, Leidy's Uncured Smoked Kielbasa, Hormel Genoa Salami, Chicken Thigh. more...
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Losing 2.5 kg a Week
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